Strictly by the Nu#bers

Crowley
Crowley

Warm-up
2 Rounds of
5 OHS
5 Snatch Balances
5 Drop Snatches
5 Squat Snatches
5 L- Pull ups
1 Bar Muscle Up

Spend 5 minutes working pass throughs, around the worlds and loosening up the overhead position

Oly
Work up to max weight on the complex:
1 Power Snatch
2 Squat Snatches
3 Overhead Squats

Strength
Box Squat with Chains
3-3-3-3-3

WOD (10 min)
8 Deadlifts
7 Cleans
6 Snatches
8 Pull-ups
7 Chest-to-bar pull-ups
6 Bar muscle-ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-ups
5 Chest-to-bar pull-ups
4 Bar muscle-ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-ups
3 Chest-to-bar pull-ups
2 Bar muscle-ups

Games- (155,115)
Regional- (135,100)
Open- (115,85)

2 Comments

  • Mike Quigley

    08/07/2014 @ 11:15 am

    oly – 155#
    225# w/2 chains each side
    wod – 10:45 regional

  • biscoe

    08/05/2014 @ 12:53 am

    complex: 175
    box squat x3: 315 w/ 2chainz
    wod: 10:28 @ games

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